WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Every 2mins for 6 rounds:

1 push press + 1 power jerk + 2 split jerks 

*Starting at 60% of your jerk and try to working up*

Every 2:30 for 2 rounds 

15 back squats @ 60-70% 

Helen (rowing Helen) 

3rounds-

400m run (500m row)

21 kettlebell swing 35/53

12 pull ups 

Extra Credit 

For time:

10 muscle up dip blasters (1 full muscle up + 3 dips)

Or 

10 muscle up attempts or professions + 30 dips (add weight if you can) 

Or

30 box or ring dips